Training Studio
Guided Water Workouts.
Any time. Any pace. Your pool, your studio.
New to the studio? Begin with the recommended guided path.
Complete 4 new monthly workouts with tips for your level.
Choose workouts by duration (15, 30 or 60min), level, and training focus.
New to Aqua Fitness? Follow This Beginner Path
Complete these four workouts in order to build confidence step by step.
This Month’s Workout Plan
Choose your level and complete these four workouts at your own pace.
💧 Basic-Level Workout Tips
Small adjustments that can help you get more from your workout.
💧 Cup Your Hands
- Keep your hands gently cupped so you can really catch the water and create resistance with every movement
💧 Add Resistance When Ready
- For more intensity without excessive impact, consider using webbed resistance gloves to enhance the workout
💧 Stay in Chest-Deep Water
- Stay in chest-deep water to get the best balance between support and resistance
💧 Use the Pool Wall for Support
- If you feel unsteady at any point, position yourself near the pool wall for added stability and control
💧 Intermediate-Level Workout Tips
Small adjustments that can help you get more from your workout.
💧 Choose Your Resistance
- You can still use cupped hands, but for a more effective and challenging experience, use aquatic dumbbells or resistance gloves to increase resistance and control.
💧 Keep Your Core Engaged
- Gently engage your core to help stabilize your body, especially during single-leg and alternating movements.
💧 Use a Noodle for Floating Moves
- Some movements will introduce light floating, use a pool noodle for buoyancy to help maintain balance and control as you build strength
💧 Find Your Best Water Depth
- Chest-deep water provides a helpful balance between support and resistance. If that depth does not feel comfortable, feel free to move into a shallower area. Just keep in mind that deeper water provides a little more buoyancy and support, while shallower water may make some movements feel slightly more impactful. Choose the depth that feels best for you.
💧 Advanced-Level Workout Tips
Small adjustments that can help you get more from your workout.
💧 Add Resistance for a Greater Challenge
- Resistance gloves or aquatic dumbbells are strongly recommended, as this level relies on added resistance to fully develop strength.
💧 Progress Floating Moves Gradually
- Advanced floating movements are performed without a pool noodle to challenge your control and stability. You can always keep a noodle nearby or use it while you continue building strength and confidence.
💧 Find Your Best Water Depth
- Chest-deep water provides a helpful balance between support and resistance. If that depth does not feel comfortable, feel free to move into a shallower area. Just keep in mind that deeper water provides a little more buoyancy and support, while shallower water may make some movements feel slightly more impactful. Choose the depth that feels best for you.
Move at Your Pace. Grow Stronger Every Time.
Build Your Workout
Choose one option from each category below.
